Thursday, Sep 28
Workout of the Day
#Warm up 1
(Other / Text)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
18 MIN: Gymnastics Practice & Stretching
(Other / Text)
-scale practice
- 6 minutes of handstand practice
- 6 minutes of L-sit practice
- 6 minutes of stretching (in notes)
- 6 minutes of handstand practice
- 6 minutes of L-sit practice
- 6 minutes of stretching (in notes)
#75 WOD
(Rounds + Reps)
12 Min AMRAP
10 Med Ball Cleans. #14/#20
15. Hollow Rocks
10. overhead squats #65/#95
03. Ring Muscle ups
10 Med Ball Cleans. #14/#20
15. Hollow Rocks
10. overhead squats #65/#95
03. Ring Muscle ups
Stretch and mobility
(Time)
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Friday, Sep 29
Workout of the Day
Warm up 14
(Other / Text)
3 ROUNDS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
Overhead Squat 5x1
(Load)
Overhead Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Workout 22.2
(Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
♀ 155 lb ♂ 225 lb
Time cap: 10 minutes
Deadlifts
Bar-facing burpees
♀ 155 lb ♂ 225 lb
Time cap: 10 minutes
COOL DOWN STRETCH
(Not Scored)
IMPORTANT TO GET THIS IN. PLEASE DO NOT SKIP.
Saturday, Sep 30
Workout of the Day
Hero Workout of Your Choice
(Time)
Review the list of 203 heroes and honor one with an all-out effort.
Sunday, Oct 1
Workout of the Day
30 MIN YOGA STRETCHING
(Not Scored)
FOLLOW ROUTINE
